The B vitamin folate, also called folic acid, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Folate is considered a crucial vitamin before and during pregnancy. Research has shown that folate deficiencies during pregnancy can lead to
neural tube
birth defects in babies.

Too Much Folate

Large doses of folate can cause symptoms of vitamin B12 deficiency to appear. Vitamin B12 deficiency is common in older adults. Although folate supplementation will alleviate the anemia caused by the B12 deficiency, the nervous system damage caused by the B12 deficiency will continue. This is why it is important that you talk to your doctor before you take a folate supplement. It may be necessary for you to take vitamin B12 supplements along with the folate.

There is no upper limit for ingesting folate found naturally in foods. However, there are tolerable upper intake levels for folate consumed from fortified foods and supplements:

Age

Micrograms (mcg) per day

1-3 years

300 mcg

4-8 years

400 mcg

9-13 years

600 mcg

14-18 years

800 mcg

Pregnant or nursing women up to 18 years

800 mcg

19 years and older

1,000 mcg

Pregnant or nursing women 19 years and older

1,000 mcg

Major Food Sources

There is a variety of foods that contain folate. Some foods, like cereal, rice, and flour, are fortified with folate. Here is a list of major food sources and their folate content.

Food

Serving Size

Folate Content
(mcg)

Chicken liver, simmered

3.5 ounces

770

Fortified breakfast cereal

3/4 cup

100-400
(check Nutrition Facts label)

Soy flour

1 cup

260

Beef liver, braised

3.5 ounces

217

Chickpeas, canned

1 cup

160

Pinto beans, canned

1 cup

144

Spinach, boiled

1/2 cup

131

Lima beans, canned

1 cup

121

Papaya

1 medium

116

Avocado

1 medium

113

Wheat germ, toasted

1/4 cup

102

Asparagus, boiled

4 spears

85

Orange juice, fresh

8 fluid ounces

75

Spinach, raw

1/2 cup

54

Whole wheat flour

1 cup

53

Green peas, boiled

1/2 cup

50

White rice, long-grain

1/2 cup

45

Orange, navel

1 medium

44

Peanuts, dry roasted

1 oz

41

Wheat flour

1 cup

40

Broccoli, boiled

1/2 cup

39

Tomatoes, sun-dried

1 cup

37

Tomato juice, canned

6 oz

35

Peanut butter, crunchy

2 tablespoons

29

Cashews, dry roasted

1 ounce

20

Banana

1 medium

20

Bread, whole wheat

1 slice

15

Health Implications

The following populations may be at risk of folate deficiency and may require a supplement:

Pregnant women—Folate is critical for the production and maintenance of new cells. This is especially important during pregnancy—a period of rapid cell division.

People who consume excessive amounts of alcohol—Folate deficiency has been observed in
alcoholics. Alcohol interferes with the absorption of folate and increases excretion by the kidneys. In addition, many alcoholics tend to have diets low in essential nutrients, like folate.

People on certain medicines—Certain medicines can interfere with the body's ability to use folate. Check with your doctor about supplementation if you are on medicine that may affect your folate levels.

The elderly—Many elderly have low blood levels of folate, which can occur from low intake of the vitamin or problems with absorption.

In 1991, a landmark study found a relationship between folate and birth defects. Subsequent research has supported the finding that adequate folate intake during the period before and just after conception protects against a number of neural tube defects, including
spina bifida
and anencephaly.

The crucial period is before and very early after conception—a time when most women do not know they are pregnant. Therefore, the recommendation is that all women of childbearing age make sure they have a folate intake of at least 400 mcg.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.